Weight Loss Exercises

10 Exercises for Fast Weight Loss

The market is nowadays flooded with thousands of weight loss regimes, how to lose weight in two weeks fads and all manners of trickery of gimmicky products to burn fat and losing weight. It is important to have a very solid and well-structured regime for losing weight.  Avoid exercise regimes that are isolation oriented if you really want fast weight loss. This means concentrating on exercises that only work out only one muscle or joint.  Often it is better to have an all rounded program that targets several areas of your body.  Below are 10 proven ways of attaining fitness through the burning of maximum calories. They all strive to burn maximum calories in the shortest time possible.

• Squat Dumbbell Curls

These involve leg exercises combined with bicep ones. Have your feet apart. Have a dumbbell in each hand and stretch your arms down. Do a squat and ensure that you thighs attain knee level then raise yourself up slowly with the dumbbells in the same position.

• Close grip push up

It is a general variation of the normal push up. It mainly targets the triceps muscle bundles. The difference comes in the position of your hands. They should be close together such that the thumbs should be nearly touching. You then lower yourself and then push up. This is a guaranteed method when you want to lose weight fast.  If you can’t do it in a proper push up position, you can put your knees on the floor.

• 1 Arm Dumbbell Back Row

This exercise dwells on the back. It requires that you have a bench for working out and a dumbbell. You just hold the dumbbell and lie on the bench. Then you lift the dumbbell rhythmically without twisting or tilting your upper body. While doing this, ensure that your right foot is firmly on the floor while the left is bent. Your shin should be placed on the bench.

• Lunges

This exercise type makes use of the body’s weight as the resistance component. With this form of exercise, weight loss is guaranteed in a very short time. It burns many calories at a go. You just place your hands on your hips and use one foot to step forward. Ensure you bend forward with your knees attaining a 90° angle. You then raise yourself and repeat with the other foot.

• Hammer Curls

This is a dumbbell curl variation but incorporates the forearms as well. The grip forms the difference. You make sure you have them in a neutral position and then curl them as far as you can before resuming the starting position.

• Lift weights

When it comes to exercises, ensure you lift weights. They are credited with increasing the body’s metabolism levels, which means you are able to burn more calories.

• Aerobic training

This can involve walking, cycling or even swimming. They increase your energy levels and endurance.

• Resistance training at home

This may incorporate the lunge and squats. They bring fatigue to your muscles and hence burn fat in the process. They also bring about hormonal balance, which means you lose weight in a healthier manner.

• Active Stretching

This can incorporate stair climbing and general stretching. They help develop and attain flexibility, while building muscle tone.  Yoga exercises are an example of excellent stretching.

• Dance

This falls under aerobics. Do this until you are exhausted and fatigued. You are sure to burn many calories.

With all these exercises it is important that you go at your own pace and make sure you don’t over do it when you are getting started.  If you are unsure of how to do something, please consult a professional first and seek medical advice.